How Often Should I Work Out to Lose Weight and Build Muscle?
Now that you know that strength training is essential, you may be wondering how often you need to work out to see results. If you're a beginner, I recommend starting with two to three strength sessions a week. Here's an example of what a week of workouts should look like. If you're at an intermediate level and have experience lifting weights, I recommend doing three to four sessions a week. While it isn't absolutely necessary, someone who is more advanced can do five strength sessions a week.
As I mentioned earlier, you need to have a strategy when it comes to lifting weights in order to build muscle. Instead of following a random set and rep scheme, make sure that you're training in the hypertrophy phase (maximal muscle growth). In this phase, you should complete three to five sets of 12 to 15 reps per exercise. You'll also want use a weight that's about 80 percent of your one-rep max. This guide will teach you how to choose the right weight.
Regardless of how often you train, don't forget to fuel your body properly before and after your workout. In a previous interview, Jim White told POPSUGAR that to build muscle, your macronutrient profile should be 55 percent carbohydrates, 25 percent protein, and 20 percent fat.